Top Exercises To Reduce The Banana Rolls

The banana rolls is the fatty tissue that forms under the buttocks. Here are some of the best exercises to get rid of it.

To tone your buttocks it is necessary to do a lot of cardio and pay attention to your diet, and although we already know some of the best exercises to be able to tone your glutes, we can also recommend some of them to get rid of banana roll fat.

What is a banana rolls

Banana rolls is a small, banana-shaped accumulation of fat tissue that forms under the horizontal crease on the upper part of the back thigh, just below the buttock.

This type of unsightly “banana” has a shape and fullness that weighs down the thigh, forming a lump that is not fat, but water retention. Therefore, it is necessary to slim the thigh as much as possible to reduce it.

Let’s look at some specific exercises that we can do at home.

Hip Stretch

Lie down, bend your knees, squeeze your glutes and lift your hips as high as possible. Hold for 15 seconds and return to starting position, repeating 3 times. Once you get used to the exercise, you can add weights.

Squat

The starting position for the squat is standing with your legs shoulder-width apart. From this position, lower your body by bending your knees and lower yourself as far as you can, holding the position for 15 seconds. Keep your hands on your hips or raise your arms to work two areas at once.

Donkey Kickback

The Donkey kickback exercise consists of supporting the forearms, elbows and knees on the floor, squeezing the abdomen and lifting one leg back to the height of the hips. The knees are bent as if the heel is reaching the ceiling. Repeat for a series of 15 kicks, then switch legs. Over time, you can increase the difficulty by also raising the arm on the opposite side of the raised leg.

Half Jump Squat

From a standing position, push your glutes out and squat down without going all the way down, but make sure your legs are in a straight line. With your arms out in front of you, give yourself a push and do a small jump. Performing this jump from a squat will put more pressure on the knee area. Do a set of 15.

Improve your diet

Finally, we also recommend that you modify or improve your diet in order to eliminate the subgluteal banana, in particular by avoiding the water retention that causes it.

Avoid the consumption of packaged foods rich in fat and sugar and favor the consumption of so-called good carbohydrates: legumes, whole grains, nuts, green leafy vegetables, while reducing the consumption of bad carbohydrates such as white bread, pasta and rice, refined foods such as cookies and cakes, and soft drinks.

In addition to green leafy vegetables such as lettuce, spinach, kale, and broccoli, you can also choose carrots, bell peppers, zucchini, and onions. Don’t forget fruits, especially oranges, blueberries, cantaloupe, blackberries, and kiwi, which are rich in vitamins, antioxidants, and fiber.

Of course, it is very important to drink at least 2 liters of water a day to eliminate excess fluids and prevent the formation of cellulite.